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by: Kilim
MM/DD/YR to MM/DD/YR
This entire worksheet is made by me to try and help track my progress in as simple a manner in one area.
The workout program here was inspired after reading some VERY helpful articles and most likely will evolve in the future.
Please use this spreadsheet and modify it as you see fit.
It is set for a 12 week plan but can easily be modified if you know basic MS Excel use or ask someone to modify it for you.
Just please try to send me a copy of your modification as I may one day use your modified spreadsheet as you have used min
* Decide the 3 non-consecutive days that you will be weight lifting (i.e.: Monday, Wednesday & Friday)
- Day 1, Day 3, and Day 5 are the lifting days.
(i.e.: Monday = Day 1, Wednesday = Day 3, Friday = Day 5)
- Day 2, Day 4 and Day 6 are HIT Cardio days.
(i.e.: Tuesday = Day 2, Thursday = Day 4, Saturday = Day 6)
* Decide if you are Cutting, Bulking or in Maintenance Phase.
- IF in Cutting Phase: you may want to do more Cardio/HIT exercises.
- IF in Bulking Phase: you may want to do less Cardio/HIT exercises.
- Find the right balance of Cardio/HIT frequency for you and that will fit your goal!
These are all just examples! It is NOT set in stone.
* Or you can just use this worksheet however it fits your needs!
Friday = Day 5)
aturday = Day 6)
HIT exercises.
IT exercises.
and that will fit your goal!
hp?p=179499851#post179499851
Day 1: Exercises & Cardio
8 8 8
Straight Leg Deadlift 8 8 8
8 8 8
6 6 6
6 6 6
BB Bent-Over Row
6 6 6
6 6 6
8 8 8
BB Bicep Curl 8 8 8
8 8 8
8 8 8
Dips 8 8 8
8 8 8
8 8 8
Standing OH Press 8 8 8
8 8 8
8 8 8
Tricep Pushdown 8 8 8
Tricep Pushdown
8 8 8
How to use: Just fill in the areas with your own data!
Week 7 Week 9 Week 11
Rep Weight Rep Weight Rep
5 5 5
5 5 5
5 5 5
10 10 10
8 8 8
8 8 8
8 8 8
6 6 6
6 6 6
6 6 6
6 6 6
8 8 8
8 8 8
8 8 8
8 8 8
8 8 8
8 8 8
8 8 8
8 8 8
8 8 8
8 8 8
8 8 8
8 8 8
The HIT Cardio plan I use at this time is from Kelly Baggett's article called Build Muscle & Lose Fat
How to use:
Just fill in the areas with your own data!
Week 9 Week 11
Distance Time Distance Time
Week 10 Week 12
Distance Time Distance Time
8 8 8
Dips 8 8 8
8 8 8
8 8 8
Standing Overhead Press 8 8 8
8 8 8
8 8 8
Tricep Pushdown 8 8 8
8 8 8
8 8 8
Straight Leg Deadlift 8 8 8
8 8 8
8 8 8
Pull Ups 8 8 8
8 8 8
8 8 8
DB Bent-over Row 8 8 8
8 8 8
8 8 8
BB Bicep Curl 8 8 8
8 8 8
How to use: Just fill in the areas with your own data!
Week 7 Week 9 Week 11
Rep Weight Rep Weight Rep
5 5 5
5 5 5
5 5 5
8 8 8
8 8 8
8 8 8
8 8 8
8 8 8
8 8 8
8 8 8
8 8 8
8 8 8
8 8 8
8 8 8
8 8 8
8 8 8
8 8 8
8 8 8
8 8 8
8 8 8
8 8 8
8 8 8
8 8 8
8 8 8
The HIT Cardio plan I use at this time is from Kelly Baggett's article called Build Muscle & Lose Fat
How to use:
Just fill in the areas with your own data!
Week 9 Week 11
Distance Time Distance Time
Week 10 Week 12
Distance Time Distance Time
10 10 10
Leg Press 10 10 10
10 10 10
8 8 8
8 8 8
Wide-grip Pull Ups
8 8 8
8 8 8
8 8 8
BB Bicep Curl 8 8 8
8 8 8
10 10 10
Incline Press 10 10 10
10 10 10
8 8 8
Standing Overhead Press 8 8 8
8 8 8
8 8 8
Tricep Pushdown 8 8 8
8 8 8
Cardio Distance Time Distance Time Distance Time Distance
AM Cardio
Pre-workout Warm-up
Post-workout Cooldown
How to use: Just fill in the areas with your own data!
Week 7 Week 9 Week 11
Rep Weight Rep Weight Rep
5 5 5
5 5 5
3 3 3
10 10 10
10 10 10
10 10 10
8 8 8
8 8 8
8 8 8
8 8 8
8 8 8
8 8 8
8 8 8
10 10 10
10 10 10
10 10 10
8 8 8
8 8 8
8 8 8
8 8 8
8 8 8
8 8 8
Time Distance Time Distance Time
The HIT Cardio plan I use at this time is from Kelly Baggett's article called
How to use:
Just fill in the areas with your own data!
Week 7 Week 9 Week 11
Time Distance Time Distance Time
Lean
Lean
Date Weight % Body Body Fat Body
Fat (lb) Body
(MM/DD/YR) (lb) Fat % Goal Mass %
Mass (lb)
Goal
Week 1 - Day 1 6/11/08 183.00 20.70 37.88 145.12 15.00 85.00
2 0.00 0.00 15.00 85.00
3 0.00 0.00 15.00 85.00
4 0.00 0.00 15.00 85.00
5 0.00 0.00 15.00 85.00
6 0.00 0.00 15.00 85.00
7 0.00 0.00 15.00 85.00
Week 2 - Day 8 0.00 0.00 15.00 85.00
9 0.00 0.00 15.00 85.00
10 0.00 0.00 15.00 85.00
11 0.00 0.00 15.00 85.00
12 0.00 0.00 15.00 85.00
13 0.00 0.00 15.00 85.00
14 0.00 0.00 15.00 85.00
Week 3 - Day 15 0.00 0.00 15.00 85.00
16 0.00 0.00 15.00 85.00
17 0.00 0.00 15.00 85.00
18 0.00 0.00 15.00 85.00
19 0.00 0.00 15.00 85.00
20 0.00 0.00 15.00 85.00
21 0.00 0.00 15.00 85.00
Week 4 - Day 22 0.00 0.00 15.00 85.00
23 0.00 0.00 15.00 85.00
24 0.00 0.00 15.00 85.00
25 0.00 0.00 15.00 85.00
26 0.00 0.00 15.00 85.00
27 0.00 0.00 15.00 85.00
28 0.00 0.00 15.00 85.00
Week 5 - Day 29 0.00 0.00 15.00 85.00
30 0.00 0.00 15.00 85.00
31 0.00 0.00 15.00 85.00
32 0.00 0.00 15.00 85.00
33 0.00 0.00 15.00 85.00
34 0.00 0.00 15.00 85.00
35 0.00 0.00 15.00 85.00
Week 6 - Day 36 0.00 0.00 15.00 85.00
37 0.00 0.00 15.00 85.00
38 0.00 0.00 15.00 85.00
39 0.00 0.00 15.00 85.00
40 0.00 0.00 15.00 85.00
41 0.00 0.00 15.00 85.00
42 0.00 0.00 15.00 85.00
Week 7 - Day 43 0.00 0.00 15.00 85.00
44 0.00 0.00 15.00 85.00
45 0.00 0.00 15.00 85.00
46 0.00 0.00 15.00 85.00
47 0.00 0.00 15.00 85.00
48 0.00 0.00 15.00 85.00
49 0.00 0.00 15.00 85.00
Week 8 - Day 50 0.00 0.00 15.00 85.00
51 0.00 0.00 15.00 85.00
52 0.00 0.00 15.00 85.00
53 0.00 0.00 15.00 85.00
54 0.00 0.00 15.00 85.00
55 0.00 0.00 15.00 85.00
56 0.00 0.00 15.00 85.00
Week 9 - Day 57 0.00 0.00 15.00 85.00
58 0.00 0.00 15.00 85.00
59 0.00 0.00 15.00 85.00
60 0.00 0.00 15.00 85.00
61 0.00 0.00 15.00 85.00
62 0.00 0.00 15.00 85.00
63 0.00 0.00 15.00 85.00
Week 10 - Day 64 0.00 0.00 15.00 85.00
65 0.00 0.00 15.00 85.00
66 0.00 0.00 15.00 85.00
67 0.00 0.00 15.00 85.00
68 0.00 0.00 15.00 85.00
69 0.00 0.00 15.00 85.00
70 0.00 0.00 15.00 85.00
Week 11 - Day 71 0.00 0.00 15.00 85.00
72 0.00 0.00 15.00 85.00
73 0.00 0.00 15.00 85.00
74 0.00 0.00 15.00 85.00
75 0.00 0.00 15.00 85.00
76 0.00 0.00 15.00 85.00
77 0.00 0.00 15.00 85.00
Week 12 - Day 78 0.00 0.00 15.00 85.00
79 0.00 0.00 15.00 85.00
80 0.00 0.00 15.00 85.00
81 0.00 0.00 15.00 85.00
82 0.00 0.00 15.00 85.00
83 0.00 0.00 15.00 85.00
84 0.00 0.00 15.00 85.00
How to use:
1. Input the date on the date column for that day.
2. Input your weight in the weight column for that day.
3. Input your bodyfat % in the bodyfat % column for that day.
4. DO NOT change ANY of the values for the other columns.
How to find your Bodyfat %?
You may find some helpful info in this thread I started:
How do you check your Body Fat %?
Women Men (%
Classification
(% fat) fat)
Essential Fat 10-12% 2-4%
Athletes 14-20% 6-13%
Fitness 21-24% 14-17%
Acceptable 25-31% 18-25%
Obese > 32% > 25%
Chart
G H
(D/F)x100 A-G
Weight
Weight Loss
Goal (lb) Goal of
Fat (lb)
170.73 12.27
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Suggested Calorie Intake
How to use: Just input your current weight at the cell next to the Your Weight
Then Input the Micronutrient % that you desire next to the Protein, Carbs & Fats.
NOTE: The values above are taken from the article called
*** Guide to Cutting, Bulking & Maintenance ***
Helpful Websites:
SparkPeople.com
my-calorie-counter.com
FitDay.com
Fats 30%
Min Max
31 37
Fats 5%
Min Max
5 6
36 43
Fats 30%
Min Max
62 74
Fats 30%
Min Max
93 93
Other Info
How to use: Just input your Age, Weight (in lbs) and your Height (in inches).
Beats/Minute
Ideal For (% Max HR) Desired benefit
Min Max
Light Exercise (50-60%) Maintain Healthy Heart/Get Fit 94 113
Weight Management (60-70%) Lose Weight/ Burn Fat 113 132
Aerobic Base Building (70-80%) Increase Stamina Aerobic Endurance 132 150
Optimal Conditioning (80-90%) Maintain Excellent Fitness Condition 150 169
Elite Athlete (90-100%) Maintain Superb Athletic Condition 169 188